Month: May 2018

MURPH 2018

Battleship CrossFit – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereWomen’s …
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05.25.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Back Squat (3 Rep Max) * With 3 second pause on first rep only * Compare to 05/07/18 Metcon Metcon (AMRAP – Reps) EMOM for MAX Reps / Calories: Min 1 – Single Arm KB Front Rack Alternating Lunges (53/35) Min 2 – RKBS (53/35) Min 3 – Ab …
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05.24.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Push Press (1 x 8 @ 55%) Push Press (1 x 6 @ 65%) Push Press (1 x 4 @ 75%) Push Press (6 x 2 @ 85%) Working Set – 6 sets of 2 reps with same weight across all sets. Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Shoulder …
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05.23.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Deadlift (1 x 5 @ 50%) Deadlift (1 x 5 @ 60%) Deadlift (1 x 3 @ 70%) Deadlift (1 x 2 @ 80%) Deadlift (5 x 1 @ 90%) Working Set – 5 Singles at 90% Metcon Metcon (Time) 4 Rounds for Time: 12 Deadlifts (225/155) 12 Box …
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05.22.2018

Battleship CrossFit – CrossFit Warm-up Speed / Conditioning RUN: Metcon (10 Rounds for time) Every 2 minutes for 20 minutes (10 Rounds): 100m Sprint* Score = EACH round for time * Make sure you are completely warmed up before sprinting 100%! Metcon Metcon (AMRAP – Reps) AMRAP in 2 minutes of: 20 Wall Ball Shots …
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